7 health mantras to keep you on track in 2018

If you want to make positive lifestyle changes in the year ahead then take inspiration from seven experts who each share their favourite mantra for a happier, healthier you.

1. Sleep: Let go of trying

It's a classic paradox – trying to force yourself to get to sleep is often the very thing preventing it.

Sleep is a totally natural process and the habit of attempting to control it or trying to sleep often only serves to aggravate the symptoms of sleeplessness. It becomes a frustrating cycle of lying in bed trying to force sleep to happen, not being successful so feeling exasperated and anxious. This causes tension in the body, which in turn prevents the onset of drowsiness and sleep. The belief that 'if I keep trying to fall asleep, I will' causes the association of bed as a cue for wakefulness.

So what's the best strategy? Let go of trying. If you have been trying to sleep for up to 30 minutes, get out of bed and go to a different room and do something relaxing – have a warm drink, read or listen to music. Let nature take its course. Ultimately, nature doesn't work with trying too hard.

2. Keep moving often to keep moving well

When we look at our movement throughout the day we move in a variety of ways. We bend, twist, reach, sit, stand, crouch and sometimes we even run. It is obvious that as individuals we are designed to move rather than to have our more sedentary modern lifestyle.

Regular movement and exercise is essential for our physical health and mental well-being by improving the quality of our immune system and optimising our general health.

We all know that exercise stimulates the happy hormones in our brain but it also enhances cognitive function, concentration and also memory. It even helps with tissue healing of an injury and can reduce pain by acting as a natural anti-inflammatory.

The one thing I always tell my patients? Keep moving often to keep moving well – even when the old arthritis kicks in!

3. Red meat is healthier than you think

Warnings about red meat in the media have caused women (but not men!) to forego beef, lamb and pork. However, moderate intakes are actually beneficial as red meat is a source of iron (for energy), zinc (immune function), selenium (antioxidant) and protein (muscle function and bone health). WHO research on cancer risk was based on excessive intakes of more than 700g a week, mostly cured and salted meats. British women eat less than half of this amount and tend to choose healthier unprocessed meats.

Diana MillerGetty Images

Studies show that those who cut meat out of the diet tend to have diets that are low in B vitamins, iron and zinc. With 4/10 women having inadequate iron intakes and 1/10 deficient, red meat needs to be back on the menu.

Government experts recommend up to 500g of red meat a week – that's a piece of cooked meat the size of a deck of cards five times a week. Choose lean cuts, cook in minimal fat - and add lots of veggies.

4. Switch off to stay in tune

It's incredible how many visitors to our spas make the decision to turn off their smartphones and have a digital detox. When they check out they always say how great it was to have a break from their phone and social media.

Technology is an acute cause of stress and what we need to truly relax and be at peace with ourselves is time away from notifications and invites. We need time to reflect on how we feel and form closer bonds with those around us – without the need for email or texts.

Things that are done slowly, without time pressures, are usually more beneficial to our personal health and wellbeing than things that are rushed – but you need to slow down to see that!

5. Take a deep breath to fall deeper into life

Yoga is not just a physical practice - it's a spiritual one too that stems from its extraordinary depth and breadth.

When we breathe consciously - that is moving beyond our 'normal' unthinking and disconnected inhales and exhales - we move closer to an understanding of ourselves, our place in this world and the relationships we hold within it.

To develop the breath is to transform the inner body as well as the outer body as our stress levels drop, our health revitalises and our emotions stabilise.

Take deeper breaths, right now. Open up your chest and imagine breathing through your heart. Don't be afraid.

Max Strom, the creator of triyoga's Inner Axis classes says, 'Like opening Pandora's Box, we feel that if we took a deep breath, our life might fall apart. But the inverse is true. When we take a deep breath, we fall deeper into life.'

6. Rest is best

Having spent 50 years of my life working out and 40 years training others, I believe it's very important to get the right balance between training, resting and eating well.

OJO ImagesGetty Images

To ensure a healthy lifestyle we do not need to spend every free moment in the gym or doing some sort of physical training. The way you think, eat and rest (sleep and meditation) equates to 95% of the ingredients required to achieve true health.

Without enough sleep cortisol levels rise and excess fat increases and muscle decreases. For many people staying in bed an extra couple of hours pays much more healthy returns than dragging oneself to the gym. Remember less is more – eat regular smaller portions and work out only 3-4 times a week to ensure adequate recovery time for the body.

NetDoctor, part of the Hearst UK wellbeing network
Netdoctor participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.